Program Description
-Target is to hit all big muscle groups for hypertrophy. -Additional volume training is advised. -Before start, you need to determine your 100% of 1RM. -Test 1RM every 6 weeks.
Program Overview
- LevelIntermediate, Advanced, Novice
- GoalBodybuilding, Powerbuilding
- EquipmentGarage Gym
- Program Length6 weeks
- Time Per Workout60 minutes
- CreatedDec 04, 2024 04:14
- Last EditedJan 21, 2025 07:26
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
80%
2
Squat (Barbell)
5
5 reps
80%
3
Bench Press (Barbell)
5
5 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
80%
2
Squat (Barbell)
5
5 reps
80%
3
Bench Press (Barbell)
5
5 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
80%
2
Squat (Barbell)
5
5 reps
80%
3
Bench Press (Barbell)
5
5 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
80%
2
Squat (Barbell)
5
5 reps
80%
3
Bench Press (Barbell)
5
5 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
80%
2
Squat (Barbell)
5
5 reps
80%
3
Bench Press (Barbell)
5
5 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
80%
2
Squat (Barbell)
5
5 reps
80%
3
Bench Press (Barbell)
5
5 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
80%
2
Bench Press (Barbell)
5
5 reps
80%
3
Squat (Barbell)
5
5 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
80%
2
Bench Press (Barbell)
5
5 reps
80%
3
Squat (Barbell)
5
5 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
80%
2
Bench Press (Barbell)
5
5 reps
80%
3
Squat (Barbell)
5
5 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
80%
2
Bench Press (Barbell)
5
5 reps
80%
3
Squat (Barbell)
5
5 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
80%
2
Bench Press (Barbell)
5
5 reps
80%
3
Squat (Barbell)
5
5 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
80%
2
Bench Press (Barbell)
5
5 reps
80%
3
Squat (Barbell)
5
5 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
80%
2
Squat (Barbell)
5
5 reps
80%
3
Bench Press (Barbell)
5
5 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
80%
2
Squat (Barbell)
5
5 reps
80%
3
Bench Press (Barbell)
5
5 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
80%
2
Squat (Barbell)
5
5 reps
80%
3
Bench Press (Barbell)
5
5 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
80%
2
Squat (Barbell)
5
5 reps
80%
3
Bench Press (Barbell)
5
5 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
80%
2
Squat (Barbell)
5
5 reps
80%
3
Bench Press (Barbell)
5
5 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
80%
2
Squat (Barbell)
5
5 reps
80%
3
Bench Press (Barbell)
5
5 reps
80%
Week 1
1 / 6 Weeks
Day 1
1
Pull-Up (Weighted)5 Sets
5 Reps
80%
2
Squat (Barbell)5 Sets
5 Reps
80%
3
Bench Press (Barbell)5 Sets
5 Reps
80%
Day 2
1
Deadlift (Barbell)5 Sets
5 Reps
80%
2
Bench Press (Barbell)5 Sets
5 Reps
80%
3
Squat (Barbell)5 Sets
5 Reps
80%
Day 3
1
Pull-Up (Weighted)5 Sets
5 Reps
80%
2
Squat (Barbell)5 Sets
5 Reps
80%
3
Bench Press (Barbell)5 Sets
5 Reps
80%